Wednesday, 10-3-18
2 RDs
200m Run
10 Ring Row
10 Slam Ball
3×12 DB Bench
3×12 Dip
3×12 Bicep Curl
3×10 RDL (each leg)
3RFT
50 Wall Ball 20/14
40 Cal Row
30 Burpee Box Jump Over 20″/18″
*20 min cap*
2 RDs
200m Run
10 Ring Row
10 Slam Ball
3×12 DB Bench
3×12 Dip
3×12 Bicep Curl
3×10 RDL (each leg)
3RFT
50 Wall Ball 20/14
40 Cal Row
30 Burpee Box Jump Over 20″/18″
*20 min cap*
Don’t forget to register for the 2018 Reebok CrossFit Open. The first wod will be announced Feb.22. We will be judging all participants Friday night. Bring your friends and family. 8 Min AMRAP 10/8 Cal Row 10 S2O 135/95 rest 4 min 8 Min AMRAP 10 KBS 70/53 3 OHS 135/95 1 Rope Climb…
No 5AM class today! 25 min to complete 4×10 Floor Press 4×12 Bicep Curls 4×8 Weighted Push Up 4 sets of 21’s 4×25 Weighted Sit Up 5 min AMRAP 10 DB Power Clean 50/35 10 T2B 10 Dips
Strength/Skill – 6 min EMOM – Even Min – 10 KB Swings Odd Min – 5 D.B. Thrusters (light) AMRAP 4 Minutes: 5 Deadlift (275/185) 10 Burpees Rest 3 minutes AMRAP 4 Minutes: 4 Squat Clean (135/95) 8 Ring dip Rest 3 minutes AMRAP 4 Minutes: 3 Power Snatch (135/95) 6 Handstand Push ups
Strength: Back squat 5-5-3-3-3-1-1-1-1-1 reps 5 RFT 200m Row 7 Push Presses 55/35 14 Supine Ring Rows
WOD: For time, team of 4: 100m Wheelbarrow (partner assisted) Bring Gloves. 100 Chest to Bar Pullups 100 Box jump-overs (24”/20″) 100 Shoulder to Overhead (135/95) 100 Toes to Rings At the same time: Row a 4k 25 Minute Time Limit Two athletes can be moving at the same time, however, one athlete must be…
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1